WFP (World Fitness Project) Week Programmed by Coach Megan 5 RFT: 600m Run 6 Muscle Ups / Jumping Muscle Ups 6 Snatches  Rx: 65/45 MRx:...

Classic Boss WOD Programmed By Coach Neil For Time: 500m – 750m – 1000m 9 KBS – 15 KBS – 21 KBS 50 Squats – 75 Squats – 100 Squats Rx:...

EMOM Club Programmed By Coach Megan EMOMx28 16/13 Cal Row 15 Toes to Bar 9 Thrusters + Max Double Unders Rest Score = Max Double Unders...

Classic Boss WOD Programmed By Coach Neil AMRAP in 30 mins: Split Reps 400m Run 21 DDB Clean & STOH 400m Run 18 DDB Clean & STOH 400m Run...

Get After It Programmed By Coach Sandra 22 mins to Establish: 2 Rep Max Deadlift & Shoulder Press OR 4:00 on / 2:00 off x 4 sets...

Power Walk Programmed By Coach Sandra 2 RFT: Buy In: 30/24 Cals 3 rounds: 10 Power Cleans 3 Wall Walks Buy In: 30/24 Cals 3 rounds: 10...

Swole Patrol Programmed By Coach Jim  Every 12:00 x 3 rounds 21 – 15 – 9: Cal Row Burpees Over Rower WBS Rx: 9/6 MRx (50+): 6/3

The Coast Is Clear Programmed By Coach Megan For Time: 1000m 50 Air Squats 50 DB Snatches 50 Double Unders (100 Single Skips) 1000m 50...

Classic Boss WOD Programmed By Coach Neil AMRAP in 20 mins: 250m Run / Row / Ski 15 KBS 15 HR Press Ups 15 MB Sit Ups 15 Push Press ...

Jack In The Box Programmed By Coach Jim For Time: 9* – 12* – 15* – 18* – 21* Thrusters Box Jumps 400m Run* If not running 500m Row / Ski...

Mini Hyrox Programmed By Coach Megan 4 RFT or AMRAP in 30 mins: Split reps 500m Row 40m Sledge Push 200m Run 20 Burpees 200m Run 40 WBS...

10 to 2 Programmed By Coach Megan 10 RFT: Buy In: 10 Rope Climbs / 30 Pull Ups 10 Cals 8 Toes to Bar / MB Sit Ups (9/6) 6 DB Bench Press...

Hit The Ground Running Programmed By Coach Jim AMRAP in 20 mins: 2 GTOH 100m Run 4 GTOH 200m Run 6 GTOH 300m Run As Far As Possible in...

Flip Out Programmed By Coach Megan For Time: 30 Tyre Flips 9 – 6 – 4: Cal Row  - Hang Squat Snatch - HR Press Ups 8 – 5 – 3: Cal Row  -...

25.1 & Squat Attack Programmed By Coach Megan AMRAP in 15 mins: 3 Burpees Over DB 3 Hang Clean & STOH 12 Lunges Increase the Burpees and...

The Classic Boss WOD Programmed By Coach Neil For Time: 250m 10 GTOH 250m 15 WBS 250m 15 Box Jumps 250m 5 Rounds of Cindy 250m 10 GTOH...

Charity Event Today is our Annual Charity Event. Help us reach our goal of 500 miles in 5 hours Row - Erg Ski - Erg Bike - Erg Every...

Turfen Up Programmed By Coach Sandra Buy In: 1000m Ski (A – Ski / B – KB OH Hold) 6 RFT: Alt Exercises 10 Toes to Bar 10 Burpee Plate...

Barball Programmed By Coach Jim 2 RFT: 20 WBS 10 Power Snatches 20 WBS 10 Clean & Jerk 20 WBS 10 OHS 20 WBS 10 Hang Power Cleans Into:...

Hotshots 19 Programmed By Coach Megan (Hero WOD) 6 RFT: 30 Air Squats 19 Power Cleans 7 Strict Pull Ups  400m Run Scale to 4 rounds or...